SelfCare Gratitude By Linda Lim USC Kortschak Center

Self-Care: Gratitude By: Linda Lim USC Kortschak Center for Learning and Creativity

Learning Outcomes ★ Understand how to practice gratitude ★ Gain knowledge of the outcomes of practicing gratitude ★ Explore other possible ways of practicing gratitude

Gratitude What is Gratitude? ★ Gratitude is the act of expressing appreciation and gratefulness (Isik & Ergünertekinalp, 2017). Image credit: https: //pcsearle. com/wp-content/uploads/2017/06/heart-of-gratitude. jpg

Benefits of Gratitude With College Students: ★ Improve individual mental well-being, higher life satisfaction (Kong, Ding, & Zhao, 2015; Kyeong, Kim, Dae, Hesun, & Jae-Jin, 2017) ★ Leads to positive emotions or stress reduction (Kyeong, Kim, Dae, Hesun, & Jae-Jin, 2017) ★ Predicting happiness in college students (Kausar, 2018) Image Credit: https: //oneworldfengshui. com/wp-content/uploads/2015/11/Peanuts-Gratitude-1024 x 920. png

How to practice Gratitude? ★ Making a gratitude list (Davis, Choe, Meyers, Wade, Varjas, et al. , 2016) ○ What makes me happy? ○ What do I appreciate about myself? ○ Things I am grateful for? ○ Memories I am grateful for? ○ Who or what makes me smile? ○ People that I am grateful for ? Why? Image retrieved from: https: //health. ucdavis. edu/common/includes/shared/features/2015 -2016/11/images/gratitudediary 350. jpg

Create a Routine ★ Establish a set time to practice gratitude. ○ when you wake up ○ before bed ○ before dinner ○ before lunch ★ Practice every day Image Retrieved from: https: //www. google. com/url? sa=i&source=images&cd=&cad=rja&uact=8&ved=2 ah. UKEwj. Ao. Kjv 9 rg. Ah. UFr 54 KHY 24 B 6 UQj. Rx 6 BAg. BEAU&url=https%3 A%2 F%2 Fopen. buffer. com%2 Fdailyschedule%2 F&psig=AOv. Vaw 1 xe. LK 4 LTXch 4 xf. QA 7 H 4 l. DA&ust=1551308307906024

Other Possible Options for Practicing Gratitude ★ Gratitude journaling (Isik & Ergüner-tekinalp, 2017) ★ Gratitude meditation (Duthely, Nunn, & Avella, 2017) ○ Calm. com - 7 Days of Gratitude ○ Youtube ★ Incorporate gratitude in prayers (Lambert, Fincham, Braithwaite, Graham, & Beach, 2009) ★ Writing a thank you cards or notes (William & Barlett, 2015) ★ Psychotherapy (Davis et al, 2016) Image retrieved from: https: //cdn-images-1. medium. com/max/1600/1*roq. F 8 yyh. Ok. BXBh. CBH 5 o. Wqw. jpeg

References Davis, D. E. , Choe, E. , Meyers, J. , Wade, N. , Varjas, K. , Gifford, A. , Worthington, E. L. , Jr. (2016). Thankful for the little things: A meta-analysis of gratitude interventions. Journal of Counseling Psychology, 63(1), 20 -31. doi: http: //dx. doi. org. libproxy 1. usc. edu/10. 1037/cou 0000107 Duthely, L. M. , Nunn, S. G. , & Avella, J. T. (2017). A novel heart-centered, gratitude-meditation intervention to increase well-being among adolescents. Education Research International, 2017, 12. doi: http: //dx. doi. org. libproxy 2. usc. edu/10. 1155/2017/4891892 Isik, S. , & Ergüner-tekinalp, B. (2017). The effects of gratitude journaling on turkish first year college students' college adjustment, life satisfaction and positive affect. International Journal for the Advancement of Counselling, 39(2), 164 -175. doi: http: //dx. doi. org. libproxy 1. usc. edu/10. 1007/s 10447 -0179289 -8 Kausar, R. (2018). Relationship between gratitude and happiness in college students. Indian Journal of Positive Psychology, 9(1), 109 -113. doi: http: //dx. doi. org. libproxy 1. usc. edu/10. 15614/ijpp. v 9 i 01. 11752 Kerr, S. L. , O'donovan, A. , & Pepping, C. A. (2015). Can gratitude and kindness interventions enhance well-being in a clinical sample? Journal of Happiness Studies, 16(1), 17 -36. doi: http: //dx. doi. org. libproxy 1. usc. edu/10. 1007/s 10902 -013 -9492 -1

References Cont. Kong, F. , Ding, K. , & Zhao, J. (2015). The relationships among gratitude, self-esteem, social support and life satisfaction among undergraduate students. Journal of Happiness Studies, 16(2), 477 -489. doi: http: //dx. doi. org. libproxy 1. usc. edu/10. 1007/s 10902 -014 -9519 -2 Kyeong, S. , Kim, J. , Dae, J. K. , Hesun, E. K. , & Jae-Jin, K. (2017). Effects of gratitude meditation on neural network functional connectivity and brainheart coupling. Scientific Reports (Nature Publisher Group), 7, 1 -15. doi: http: //dx. doi. org. libproxy 1. usc. edu/10. 1038/s 41598 -017 -05520 -9 Lambert, N. M. , Fincham, F. D. , Braithwaite, S. R. , Graham, S. M. , & Beach, S. R. H. (2009). Can prayer increase gratitude? Psychology of Religion and Spirituality, 1(3), 139 -149. doi: http: //dx. doi. org. libproxy 2. usc. edu/10. 1037/a 0016731 Williams, L. A. , & Bartlett, M. Y. (2015). Warm thanks: Gratitude expression facilitates social affiliation in new relationships via perceived warmth. Emotion, 15(1), 1 -5. doi: http: //dx. doi. org. libproxy 1. usc. edu/10. 1037/emo 0000017